7 Plant-Based Protein Sources for Vegans

 

In the past several years, there has been a dramatic increase in the number of followers of this vegan movement as more and more people were turning into supporters of plant diets for the reason of health, environment, as well as ethics. One of the popular questions posed by the vegans is how they can get adequate protein an important ingredient in muscle repair, immune function as well as general health. Fortunately, there is a wide range of plant-based food that is a good source of protein and can readily meet the daily requirements without any trouble.  

In this ultimate guide, we are going to discuss seven plant-based foods that contain a high amount of proteins and that can be adopted by vegans, their health benefits, and how to incorporate it into your diet.  

The necessity of protein to the vegans.

Protein is also among one of the macronutrients which are composed of amino acids that are used as building block to muscles, skin, enzymes and hormones. Although animal products are complete source of proteins (i.e. they contain all nine essential amino acids), majority of plant foods are also good source of proteins when consumed in varieties.  

One of the fallacies is that vegans have problems taking in adequate protein but with good eating, enough protein can be obtained as well. Approximate Recommended Dietary Allowance (RDA) of protein is 0.8 grams per each kilogram of the body weight. As for athletes and active people, they might require more than the usual one.  

7 Best Plant Based Protein For Vegans 

1. Lentils (18g Protein per Cooked Cup)

Lentils are a dietary superfood as it contains protein, fiber, iron and folate. They are versatile and they can be used in soups, stews, salads, and even veggie burgers.  

Health Benefits: 

Supports heart health  

Aids in digestion due to high fibers content.  

Helps regulate blood sugar levels  

How to Use: 

Make lentil curry or dal  

Add for salads to add a protein source.  

Could be applied in vegan meatloaves or patties.  

 2. Chickpeas (15g Protein per Cooked Cup) 

The chickpeas also known as garbanzo beans are also a staple food in the vegan-based foods. They are protein and fiber rich in desirable amounts of manganese and folate.  

Health Benefits:

Promotes gut health  

Supports weight management  

Reduces inflammation  

How to Use: 

Make hummus or falafel  

Roast for a crunchy snack  

Used on salads and grain bowls  

3. Quinoa (8g Protein per Cooked Cup)

Quinoa is a complete’ protein it contains all the nine essential amino acids. It is also gluten-free with a lot of magnesium, iron, as well as antioxidants. Health Benefits:

Supports muscle recovery Enhances metabolism Boosts energy levels How to Use:

Substitute rice with quinoa Use in breakfast porridge Add to veggie burgers

4. Tofu (10g Protein per ½ Cup)

Tofu is made from soybeans and being a very versatile food that contains significant amount of protein, can be considered a vegan product. It is flavorsome and can be grilled, baked, or stir-fried. Health Benefits:

May reduce cholesterol levels Stimulates bone health (calcium is abundant) Includes isoflavones, and can reduce the risks of cancer How to Use:

Scramble like eggs Grill or bake for sandwiches Mix in with smoothies for added protein. 5. Tempeh (20g Protein per 3.5 oz)

Tempeh is a fermented soy product having a nutty taste and a firm texture. It is protein rich than tofu and it contains probiotics for gut health. Health Benefits:

Improves digestion Rich in prebiotics May enhance immune function How to Use:

Slice for sandwiches Crumble into tacos Marinate and grill 6. Seitan (25g Protein per 3.5 oz)

Seitan or “wheat meat”, is obtained from gluten and has the texture of meat. It is one of the highest plant-based protein sources but not appropriate for the gluten intolerant people. Health Benefits:

High in iron and selenium Supports muscle growth Low in fat How to Use:

Use in stir-fries Make vegan kebabs Slice for sandwiches 7. Hemp Seeds (10g Protein per 3 Tbsp)

Hemp seeds are not only healthy but super healthy food, because it comprises protein content, omega 3 fatty acids and vital minerals such as magnesium and zinc. Health Benefits:

Supports brain health Reduces inflammation Promotes healthy skin How to Use:

Sprinkle on salads Blend into smoothies Mix into oatmeal

Bonus Tips for Increasing the Intake of Protein on a Vegan Regime

- Choose complementary in proteins (e.g. rice / beans) to be sure that you take all essential amino-acids. - Gnaw on nuts and seeds (almonds, pumpkin seeds). – Eat protein full grains such as amaranth and spelt. - Use plant based protein powders (pea, rice or hemp proteins) if required. Conclusion

Relying on a vegan diet alone can allow the consumption of much more protein if various plant-based options such as lentils, chickpeas, quinoa, tofu, tempeh, seitan, and hemp seeds are included at every meal. With a variety of meals, you can have the protein-rich and tasty foods along with a bundle of health benefits. Regardless of whether you are a veteran vegan or a newbie, these high-protein sources of plant foods will keep you in motion, building muscle, and having an optimum health. Which of these protein sources makes the best choice among you? Share in the comments below!